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Lemon Garlic Chicken Meal Prep

Lemon Garlic Chicken Meal Prep

This Lemon Garlic Chicken Meal Prep transforms weeknights with flavorful chicken, broccoli, and rice in just 30 minutes.
Prep Time 15 minutes
Cook Time 15 minutes
Marinating Time 30 minutes
Total Time 30 minutes
Servings: 4 portions
Course: Dinner
Cuisine: American
Calories: 450

Ingredients
  

For the Chicken Marinade
  • 1 pound Boneless, skinless chicken breasts cut into bite-size pieces
  • 2 tablespoons Olive oil
  • 1 tablespoon Fresh lemon juice
  • 1 teaspoon Lemon zest
  • 3 cloves Minced garlic
  • 1 teaspoon Dried oregano
  • 1 teaspoon Paprika
  • 1 teaspoon Salt
  • ½ teaspoon Black pepper
For the Veggies and Base
  • 2 cups Broccoli florets
  • 2 cups Cooked rice white, brown, or quinoa
  • 1 tablespoon Butter for tossing with rice and broccoli

Equipment

  • Skillet
  • mixing bowl

Method
 

How to Make Lemon Garlic Chicken Meal Prep
  1. In a large bowl, toss the bite-size chicken pieces with olive oil, fresh lemon juice, lemon zest, minced garlic, dried oregano, paprika, salt, and black pepper. Let your chicken soak in those flavors for 15 to 30 minutes, or even overnight for a deeper taste.
  2. Heat a skillet over medium-high heat and add the marinated chicken. Cook for about 6 to 8 minutes, stirring occasionally, until the chicken is browned and cooked through, reaching an internal temperature of 165°F.
  3. While the chicken sizzles, steam or roast the broccoli florets until tender-crisp. If desired, prepare your cooked rice and melt a tablespoon of butter to toss with the veggies.
  4. Divide the cooked chicken and vibrant broccoli evenly among four meal prep containers. For added flavor, spoon any remaining pan juices over the top of the chicken.
  5. Allow the meal prep containers to cool completely before refrigerating them. This dish can be stored in the fridge for up to 4 days.

Nutrition

Serving: 1portionCalories: 450kcalCarbohydrates: 60gProtein: 35gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 600mgPotassium: 750mgFiber: 5gSugar: 2gVitamin A: 15IUVitamin C: 90mgCalcium: 80mgIron: 2mg

Notes

Optional: Garnish with fresh parsley or a sprinkle of lemon zest before serving.

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